Zwift: 3x15 FTP Blocks

Gareth’s 3x15 FTP Blocks

Duration: 1:30 | Zwift Stress Points: 114

You should spend more time with Functional Threshold Power, they are a ‘friend with benefits’. After an intense session, you’ll be weak at the knees, but you’ll soon be back for more.

(This is a great session to help improve your FTP.)

3, 2, 1, suffer.

3, 2, 1, suffer.

• Here’s a guide on how to import/share custom workouts on Zwift .

• Don’t have Zwift? No problem, see the below graph and written program, or convert the file for your chosen training platform using this tool:

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Warm Up

  • 6:30 | Start 25%FTP and ramp up to 110%FTP | 85-95rpm

  • 0:30 | 50%FTP | 85rpm

  • 0:30 | 100%FTP | 110rpm

  • 0:30 | 50%FTP | 85rpm

  • 0:30 | 100%FTP | 110rpm

  • 0:30 | 50%FTP | 85rpm

  • 0:30 | 100%FTP | 110rpm

  • 1:30 | 50%FTP | 85rpm

Intervals x3

  • 15:00 | 100%FTP | 95rpm

  • 8:00 | 50%FTP | 85rpm

Cool Down

  • 10:00 | Start at 75%FTP and ramp down to 40%FTP | 95-85rpm

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“When it’s hurting you, that’s when you can make a difference.

”

Eddy Merckx

*Disclaimer

I take NO responsibility for:

  • New PB’s, KOM’s/QOM’s, dropping your mates and increasing your FTP. That’s down to your hard work and commitment.

  • Noise complaints from your neighbours due to the loud grunts & whirring of your turbo trainer.

  • Personal injury (you know your body, try these sessions at your own risk).

Make sure your FTP is up to date so that you are not overworking or even worse… underworking.

Download my full collection:

Let me know how you get on. 💪

Gareth.

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Gareth WinterComment